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We often hear health professionals tell us, “The more greens you eat, the better,” referring of course to leafy vegetables with the vivid color. Nutritionists insist that every main meal should include a generous serving of green vegetables, and at the same time, they swear by their valuable benefits. It is known that vegetables belonging to this group are rich in vital nutrients nutrientsvitamins, minerals and antioxidants, which strengthen the body and protect health.
Nutritionist Swrajit Sarkar, lecturer in Nutrition at the University of London, in an article on The Conversation recommends eight green leafy vegetables that you absolutely must include in diet your:
Spinach
Include this special vegetable in your diet and benefit from its high content of iron, calcium, potassium and vitamins B6, C and K. The spinach is also a source antioxidants, which help reduce the risk of many diseases, such as heart disease and certain types of cancer. You can eat spinach all year round. Prefer to consume it raw, in salads, as cooked spinach falls short of natural polyphenols and flavonoids, some of which are important for protection against various types of cancer, cardiovascular disease, diabetes and neurodegenerative diseases such as Alzheimer’s disease.
Call
Certainly, the bitter taste of this vegetable is not among its advantages. But beyond that, kale is an essential addition to your diet as it is high in valuable micronutrients such as calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese and selenium. It is also a good source of vitamins such as vitamins A, B, E, C and K. And this vegetable is best eaten raw, as cooking it can reduce the amount of water-soluble minerals, vitamins and phytochemicals in the leaves. It’s also worth knowing that one cup (21 g) of raw kale has just 9 calories.
White beet
Chard is another valuable green vegetable, characterized by a slightly sweet taste and has significant amounts of vitamins A and C. Even a small amount of chard (about 175 grams) is enough to get the recommended daily amount vitamin K, which is important for blood clotting and bone health. At the same time, chard includes significant amounts of metals, such as iron, copper, potassium and calcium.
Cabbage
Kale is a good source lutein, a substance extremely important for eye health. They are high in vitamins A and Cas well as in metals such as calcium, iron, zinc, copper and selenium, while also being an important source vegetable fibers. The advantages of this vegetable include, moreover, that you can also consume it all year round.
Rocket
The leafy green vegetable of the Italians with its spicy and slightly bitter taste can give an important note of deliciousness to your dishes. Its use dates back to ancient times, since it has been consumed at least since Roman times and is a popular addition to cold and hot dishes. The arugula is full nitrates, which, according to studies, can enhance performance in sports. It also has a high content of vitamins K and Cas well as in calcium and polyphenols.
Romaine lettuce
Crunchy romaine lettuce with a mild flavor is rich in valuable nutrients. It is a good source of vitamins and minerals, including vitamins A, K, C and folic acid -a B vitamin that is especially important during pregnancy. These nutrients are essential for overall health and supporting a healthy immune system. It is also characterized by a high content of fiberwhich are renowned for their ability to reduce the risk of heart disease, stroke, type 2 diabetes and colon cancer.
Cardamom
If you like spice and want to incorporate a leafy green vegetable with a distinct flavor into your meals, cardamom is a great choice. It doesn’t just add flavor, it delivers significant amounts of vitamins A and C, as well as antioxidants. Early research evidence suggests, moreover, that it could work therapeutics in oral cancer.
Chinese cabbage
If you’re looking for a leafy green vegetable with a mild flavor and satisfying texture, stock up on Chinese cabbage. This vegetable is versatile and can be used in various dishes such as soups, salads, and also as a side dish. It is rich in fiber and various vitamins, minerals and antioxidants. It contributes to the maintenance of bone health, vision, cardiovascular health, blood pressure, immunity in general, while some research evidence also links it to prevention against certain types of cancer.
The expert points out, finally, that a balanced diet rich in these green leafy vegetables will help you stay healthy, ensuring a strong immune system and reducing the risk of various chronic diseases. These food options are also low in calories, making them ideal for those who want to maintain a healthy weight. So add these vegetables to salads, smoothies, soups or as a side dish to your favorite dishes and enjoy delicious and healthy meals.